How To Eat Out And Eat Healthy

How To Eat Out And Eat Healthy

Food is amazing! It fuels our entire body, regenerates cells and provides the nutrients we need to live. I’ll be the first to admit, there’s also nothing like eating a delicious burger with sweet potato fries to make you feel all kinds of happiness.

Healthy eating is so important but it is equally important that you enjoy your food (there’s more to life than plain old chicken and broccoli!).

Here are my tips on how to enjoy eating out while maintaining a healthy diet.

 

  • Check the out the menu online

With social media continuing to have a massive influence on today’s society, it’s incredible what you can access online. Look for the restaurant’s menu online. If they don’t have a website you can usually find the menu including reviews and pictures on ‘Zomato’. Also look them up on Facebook and Instagram. One of my favourite past times is scrolling through healthy food porn on Instagram!! You can preselect your food so when it comes to ordering you already know what the best option is and won’t be swayed to share that pizza with your mates.

  • Do your research

Healthy eating is “so in right now”- and that’s a great thing! Purposely select a health food restaurant or café to eat at. There are so many incredible vegan and paleo restaurants out there to choose from. This brings me back to my previous tip and the Instagram food porn…. yummmmm!

Take note- Although health food cafes are on the rise, it doesn’t mean your brunch is low cal. That healthy acai bowl is high in carbohydrates, and let’s not forget the #glutenfree granola on top (it probably contains plenty of fat! Hello coconut flakes and nuts). This isn’t to say that you can’t eat out while eating healthy. You just need to keep in mind that the chef’s main goal is to make your food taste amazing not to get you shredded.

  • Plan ahead

Make an extra effort during the week to eat clean if you know you’ll be going out for a meal on the weekend. Don’t restrict your food intake during the day and don’t skip a meal just because you’re going out for dinner. This will most likely cause you to overorder and overeat. Your eyes aren’t bigger than your stomach! If you are going out for a late dinner, you might want to have a light snack before.

  • Focus on protein and vegetables

By planning your meal selection around these, you should be able to find a reasonably healthy meal.

Keep it simple! Choose chicken, fish or beef with steamed veggies or salad (just be wary of dressings!).

  • Practice portion control

Use your judgement to approximate serving sizes. i.e. a steak the size of your head is not 1 serving! Eat sensibly. You should feel satisfied and not like a stuffed chicken.

  • Ask questions

Don’t be afraid to ask for menu changes. Most cafes are happy to make tweaks to your cooked breaky. A lot of café menus now have a ‘build-your-own’ section. My go-to is poached eggs, roasted tomatoes, spinach, avo and mushrooms. Be assertive and ask how the food was made. Avoid anything fried or described as ‘crispy’ as these foods will be full of fat. Instead opt for grilled, steamed, roasted, baked, poached or BBQed.

  • Stick to water

Enough said!

  • Eat mindfully

Enjoy your meal and the company of those around you. Chew your food and don’t rush. No one is going to take your meal away from you. Stop eating when you’re satisfied and try not to overeat.

  • Sharing is caring

Go halves with a friend when you know the portions are on the larger side. Or better yet, order a healthy main and share a dessert. You’re guaranteed not to overdo it. One of my favourite things to do when trying new cafés with friends is ordering a few meals and sharing everything. Then you get to sample all the foodsss!!

 

Most importantly ENJOY YOUR MEAL! If you only go out occasionally it’s more than okay to treat yourself. Just be aware of what is in your food and how it was made. (And don’t eat as if it’s your last meal- unless you’re a competitive eater… well if you are then why are you reading this?).

Nutrition Label Lies

Nutrition Label Lies

Fat-free, sugar-free, low carb, natural, organic….. the nutritional claims on food products available in supermarkets can not only be confusing, but may be overwhelming. Labels that claim they are ‘fat-free’ just have extra sugar added to compensate for the taste of the product and same goes for ‘sugar-free’ items which have extra fat added during processing.

It is important to look closely at the nutritional labeling of foods to be certain that the product is as it seems, and although it may be a little time consuming, it will save you eating unnecessary and somewhat harmful additives.

A general rule of thumb when it comes to reading a nutritional label is – the less ingredients the better, and most importantly, look out for ingredient that you have no clue what it is -that is a trigger sign. Those ingredients may in fact be additives, preservatives and colorings that are pretty much chemicals made in a lab used to enhance the appearance and taste of a food product. Another feature to look out for is the ordering of the ingredients – as per food safety guidelines, ingredients are listed in the order of what appears in the product the most.

Take peanut butter for example; There are low fat options, no added salt, natural and organic. To choose the best one to buy, flip the jar around and look at the ingredients. You may notice that most brands contain hydrogenated oil – what is that might you ask? Hydrogenated oil is a trans-fat that helps make peanut butter shelf-stable, smooth and creamy. If you see that on the label, put it back down and choose another. As it is peanut butter, the ingredient list you are looking for should be: 100% peanuts. Sometimes salt is added but that’s okay because it is a natural preservative.

Another thing that bugs me is the assumption that some foods are healthy, when in fact they are not. Especially when trends are being set, people who don’t know much about health and nutrition are being bombarded with new food trends which they think are healthy, but in fact are just too high in carbs or sugar that they can might as well be put into the junk food category. Here are a few examples that I commonly see

 

Bircher muesli:

Muesli alone, especially the ones premade and bought in store contain considerable amounts of unnecessary sugars and sweeteners. If you look closely at the ingredient labels, many brands add liquid sweeteners such as corn syrup and rice syrup to make the muesli stick together and caramelize when baking which adds to extra calories being consumed that could have been prevented. In addition, Bircher muesli is made with the combination of yogurt (which may or may not be sweetened) and sometimes fruit juices once again adding to the calorie list. If you think about it, one small 100g serving of Bircher muesli contains around 360 calories, which is the equivalent of a cheese burger and small sprite from Mc Donald’s!

Acai bowls:

These days, acai bowls, made from the infamous Brazilian acai berry are popping in every corner café and brunch hot spots. Although they boast an array of fresh fruits high in vitamins, minerals and antioxidants, when it is all blended up, all the carbohydrates and sugars are condensed into a smaller volume. Just imagine; would you eat 3 bananas, a cup of acai berry, 1 cup of strawberries and some muesli in one sitting? Well that’s what an acai bowl is and people are going crazy over it!

Protein bars:

They are convenient, yes, but healthy? Hell no! Store bought protein bars may be a quick way to get your protein in throughout the day or after a workout, but with the protein, your consuming many fillers and additives such as soy lecithin (common filler) and artificial sweeteners such as sorbitol and maltitol. You’re better off eating a clean solid meal as opposed to a store-bought protein bar. The only exception would be homemade protein bars and balls which you make yourself and know what is put into them.

Sports drinks:

AKA sugar, water and sodium. Sports drinks are full of electrolytes which are good after your workout – that is if you’re an ELETE athlete that has just finished a game of high intensity full contact football loosing liters of water from your body in sweat. Athletes require electrolytes as well as the sugar for a speedy recovery, but if you are just drinking it because your thirsty, stick to water instead as you wouldn’t need the excessive sodium/sugar

Dried fruits:

fruits are healthy, so why isn’t dried fruits? SUGAR! Many people aren’t aware of amount of sugar, as well as other additives that are used when making the dried fruit you see in packages at supermarkets such as raisins, cranberries, apricot, banana and mango just to name a few. In addition, because the fruit shrinks during the drying process, the volume decreases, so the amount you would have to eat to be satisfied is more than what it would be if you just ate the actual fruit

Fruit juices:

Fruit juices and drinks made at juice bars are probably one of the worst offenders. If you think about it, would you sit down in one sitting and eat 8 oranges? Well that’s what your drinking when you finish a tall glass or orange juice. The way I like to see it is, if you can’t eat it all, don’t drink at all!

Beach Body Program

Beach Body Program

Exercise

Sets

Reps

Rest

Squats 5 6 60 Seconds
Leg Press (wide stance) 4 8 60 Seconds
Pop Squats s/s Walking Lunges 4 8-10 60 Seconds
Glute Bridges (barbell) 4 15 60 Seconds
Ankle taps/crunches (abs) 4 30 seconds 60 Seconds
Russian Twists 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Bench Press 5 6 60 Seconds
Assisted Pull-Ups 4 8 60 Seconds
Bench dips s/s Dumbbell Lateral Raises 5 8-10 60 Seconds
Should press (machine) 4 15 60 Seconds
Crunches (feet elevated) 4 45 seconds 60 Seconds
Jack-Knives 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Squat 4 10 60 Seconds
Glute Bridges (barbell) 4 15 60 Seconds
Kick Backs 4 30 seconds 60 Seconds
Fire Hydrants 4 30 seconds 60 Seconds
Ankle taps s/s crunches (abs) 4 30 seconds 60 Seconds
Russian Twists 4 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Bench Press 4 10 60 Seconds
Lat Pull Down 4 10 60 Seconds
Tricep push-down s/s face-pulls 4 12 60 Seconds
Barbell curl s/s upright rows 4 12 60 Seconds
Crunches (feet elevated) 4 45 seconds 60 Seconds
Jack-knives 4 45 seconds 60 Seconds
Cardio Based Workout

Cardio Based Workout

Exercise

Rounds

Exercise Time

Rest

Jumping Jacks, Mountain Climbers, Burpees 3 30 Seconds on each exercise 60 Seconds
Box jumps into pushups 3 30 reps 90 Seconds
Treadmill 1 10 minutes moderate intensity followed by intervals of 6x 30second sprints with 15 seconds rest in between 60 Seconds

Exercise

Sets

Reps/

Rounds

Rest

Box jumps into pushups 3 30 60 Seconds

Rowing Circuit – 20 seconds high intensity sprint, followed by 30 seconds of moderate intensity

5 3 60 Seconds

Exercise

Rounds

Rest

20 Kettle bell swings, 20 steps ups each leg, 1 min plank

3 60 Seconds

20 Kettle bell swings, 30 burpies, 1 minute row, 1 min plank

3 60 Seconds

Finish with 15 minutes moderate intensity run on treadmill

1
Push Pull Legs Program

Push Pull Legs Program

Exercise

Sets

Reps

Rest

Bench Press 5 5 60 Seconds
Incline Dumbbell Press 4 8 60 Seconds
Pec Dec 4 8 60 Seconds
Overhead Tricep Extension 3 8 60 Seconds
Tricep Pushdown 3 10 60 Seconds

Exercise

Sets

Reps

Rest

Incline Dumbbell Press 3 8 60 Seconds
Leg Press 3 8 60 Seconds
Wide Grip Lat Pull Down 3 8 60 Seconds
Leg Extensions 3 10 60 Seconds
Lying Hamstring Curl 3 10 60 Seconds
Dumbbell Lateral Raise 3 8 60 Seconds
Standing Calf Raise 3 12 60 Seconds
Sit Ups 3 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Squat 5 5 60 Seconds
Overhead Press 5 5 60 Seconds
Leg Extension 4 8 60 Seconds
Lying Leg Curl 4 8 60 Seconds
Seated Calf Raise 4 8 60 Seconds
Fat Loss Program

Fat Loss Program

Exercise

Sets

Reps

Rest

Dumbbell Press 3 8 60 Seconds
Barbell Squat 4 8 60 Seconds
Pec Dec 4 8 60 Seconds
Bent Over Barbell Row 3 8 60 Seconds
Dumbbell Should Press 3 10 60 Seconds
Barbell Curls 2 12 60 Seconds
Tricep Press Down 2 12 60 Seconds
Russian Twists 3 45 seconds 60 Seconds

Exercise

Sets

Reps

Rest

Incline Dumbbell Press 3 8 60 Seconds
Leg Press 3 8 60 Seconds
Wide Grip Lat Pull Down 3 8 60 Seconds
Leg Extensions 3 10 60 Seconds
Lying Hamstring Curl 3 10 60 Seconds
Dumbbell Lateral Raise 3 8 60 Seconds
Standing Calf Raise 3 12 60 Seconds
Sit Ups 3 45 seconds 60 Seconds
Peanut Butter And Chocolate Protein Bars

Peanut Butter And Chocolate Protein Bars

437

Calories per serve

Protien

Carbs

Fat

INGREDIENTS

For the bar:

  •  ½ c Prana ON plant protein (any flavor)
  • ¼ c natural peanut butter ( 100% peanuts)
  • ¼ c oat flour
  • ½ c any nut/rice/oat milk alternative
  • 1 tsp agave syrup
  • ¼ cup dark chocolate chips
  • ¼ crushed nuts or dried fruit

For the coating: 

  • ½ c dark chocolate chips
  • 1tsp coconut oil

INSTRUCTIONS

  1. Combine the protein powder and oat flour together in a mixing bowl
  2. In a food processor, combine the peanut butter, agave syrup and milk alternative until creamy
  3. Add half the mixture from the food processor to the dry ingredients and mix until combined
  4. Add the remainder – if the consistency is still too dry, add more alternative milk, a tablespoon at a time
  5. Fold in the dark chocolate chips and nuts
  6. Press the mixture into a shallow pan, cover in baking paper and freeze for 2 hours
  7. 15 min before taking the pan out of the freezer, melt the coconut oil and stir in the chocolate chips until it is combined in a glossy liquid
  8. When it has been two hours, take the pan out of the freezer and cut into bars or squares
  9. Either drizzle the chocolate mixture over the bars or dip the top into the mixture, then return to the refrigerator for 15 minutes or until the chocolate has set
  10. You are now ready to serve!

Tempeh Stir Fry

Tempeh Stir Fry

505

Calories per serve

Protien

Carbs

Fat

INGREDIENTS

  

  • 1 block of tempeh cut into 2cm cubes
  • 1 capsicum sliced
  • 1 red onion sliced
  • 2 clove of garlic diced
  • 1 chili thinly sliced with seeds removed
  • 1 bunch of coriander
  • 2 bunches of bok choy separated and washed
  • 1c cooked Black bean noodles
  • ½ tbs coconut oil
  • 1tbs liquid amino

INSTRUCTIONS

  

  1. Prepare all the ingredients (cook the noodles as per packet instructions)
  2. Heat up a wok pan to medium heat and add the coconut oil
  3. Add the garlic and fry until it becomes fragrant
  4. Add in the tempeh and cook until the garlic coats each piece
  5. Add in all the other vegetables (except the chili) and toss around until they are all partially cooked
  6. Add the cooked black bean noodles and toss until noodle and vegetables are evenly distributed
  7. Add the liquid aminos and toss till evenly distributed
  8. When serving the dish, add the chilli and coriander to garnish
Should I Supplement Creatine?

Should I Supplement Creatine?

What is creatine?

 

Before you decide to supplement creatine you should first know exactly what it is.

Creatine is a naturally occurring compound made up of amino acids. Our body uses creatine to create energy within our cells which is why it’s so important for sports performance. Creatine is stored within the muscle cells and there are two ways in which our body attains the creatine it needs:

  • We can create some creatine ourselves to replenish our muscles when they are depleted.
  • Creatine is found in foods such as meat and fish.

  

How does creatine help my performance?

 

Because creatine is used in energy production in the muscles it is very beneficial for sports such as weightlifting and bodybuilding. When the energy stored in the muscles (ATP) is depleted, creatine is used to replenish the ATP quickly and efficiently meaning your next set will be far more effective. It also means the time in between sets will be reduced because the ATP can be replenished faster.

Because there is more energy available in the muscles results in more reps which is extremely important for bodybuilding and muscular development.

Creatine also increases water retention in the muscles themselves. Because water is retained in the muscles it gives you a bigger/fuller look without making you look bloated so for anyone who wants bigger looking muscles creatine is an important tool.

 

Why do I need to supplement creatine?

Although your body does create some creatine and you can also find it in certain foods, for sports performance you simply don’t create enough on your own to see any major difference in results. Secondly, during the cooking process much of the creatine in food is destroyed leaving supplementation as a great option.

To see an increase in performance you should be taking 3-5grams per day while the average person only creates 1-2 grams so supplementation is an easy way to make up the difference.

So if you’re wondering if you should add creatine into your diet remember that it does have a positive effect on muscular size and strength and is a cheap and easy supplement to take.

Starting Strength Based Program

Starting Strength Based Program

Week A

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Barbell Bench Press 5 5 90 Seconds
Barbell Row 5 5 90 Seconds
Preacher Curl 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Lat Pull Down 5 5 90 Seconds
Deadlift 1 5 90 Seconds
Tricep Extension – Rope Attachment 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Barbell Bench Press 5 5 90 Seconds
Barbell Row 5 5 90 Seconds
Preacher Curl 4 10 60 Seconds

Week B

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Lat Pull Down 5 5 90 Seconds
Deadlift 1 5 90 Seconds
Tricep Extension – Rope Attachment 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Barbell Bench Press 5 5 90 Seconds
Barbell Row 1 5 90 Seconds
Preacher Curl 4 10 60 Seconds

Rest Day

Exercise

Sets

Reps

Rest

Squats 5 5 90 Seconds
Lat Pull Down 5 5 90 Seconds
Deadlift 1 5 90 Seconds
Tricep Extension – Rope Attachment 4 10 60 Seconds

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